10 min Warm-Up
Then:
Stretch
Then:
3×10 Dislocate
3×10 Air Squat
3×10 Push-Up
3×10 Sit-Up
3×5 Goblet Squat
Then:
Squat
2×3 @50%
2×3 @60%
1 min rest in between sets
Then:
Squat
5×3 @70-75%
2 min rest in between sets
Then:
For Time
10 rds
50x DU’s +
5x Box Jump @24″ +
5x Push-Up +
5x Pull-Up +
5 Burpee
Then:
Cool Down
Then:
3×10 Med Ball @25lbs
3×10 AB Wheel
30 sec rest in between sets
Then:
Stretch

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